A: Bench Press
1x4 at 65%
3x5 at 70%
4x3 at 75%
B: Bicep curls and tricep extension - 3x8
C: Met-Con
40-30-20-10 of
Row/Bike/ or Ski cals and Box Jump Overs at 24"/20"
A: Bench Press
1x4 at 65%
3x5 at 70%
4x3 at 75%
B: Bicep curls and tricep extension - 3x8
C: Met-Con
40-30-20-10 of
Row/Bike/ or Ski cals and Box Jump Overs at 24"/20"
From 0:00 -10:00 complete:
A: Start with a 500m/450m row
Then...
4 RDs of:
12 S2O at 50/35
48 DU
From 10:00-20:00 complete:
B: 4 Rds of:
12 C2Bs
16 DB lunge steps (DBs held in front rack) 50/35lbs
Then...
finish with a 500m/450m row
*Your score is time to complete each section.